At Exhale we hold a very rewarding Prenatal class for Mum’s-to-be. It is rewarding because it provides Mum’s to be with an opportunity to stretch physically and restore both mentally, physically and emotionally.

Pregnancy is a very exciting time in your life, but it can also be overwhelming with all the information on what you could or should be doing for your baby. Preparing for your baby to arrive doesn’t leave a lot of spare time for yourself, but it is important to make the time during your pregnancy ensure you are looking after yourself.

If you don’t know where to start or only have time for a few small things, start with the following three things to take care of yourself and your baby.

1. Exercise

Exercise during pregnancy offers many benefits both physically and emotionally. Exercise will:

- Give you more energy

- Provide a stress relief and increased ability to cope with physical demands of motherhood

- improve your sleep and management of insomnia

- prepare you for the physical demands of labour

- improve your recovery time after labour

- help you return to your pre-pregnancy fitness and health weight faster

- improve your back strength which can help manage back pain and strain as your belly grows, and help you maintain your posture.

2. Nutrition

Even if you eat a consistently healthy diet there are some basic tips to help you maintain your health and well-being during pregnancy.

- Eat fresh! The best source of nutrition is to eat more fruit and vegetables (especially leafy greens) daily. This way you can increase your vitamin and mineral intake to help your baby grow.

- Eating red and white meat, dairy products and cereals will also help you to meet your important nutritional requirements.

- It is also important to have three regular meals a day or aim for five to six small/moderate sized meals every day. As they say, breakfast is the most important meal of the day as it will help to restore your body’s blood sugar levels to a healthy range after fasting while sleeping.

- Reduce your caffeine intake, as this may help you improve your sleeping patterns.

- Keep healthy snacks on hand, especially in your first trimester, as this can help you to avoid sugary snacks.

3. Rest and relaxation

Practising relaxation sounds like a luxury you cannot afford, but attending Exhale's Prenatal Class will teach you simple tips that can help you to relax during even the busiest of days. There are many reasons for using relaxation techniques before, during and after pregnancy. Some benefits include:

- Feeling that you have a better ability to cope with stress

- Improves your feelings of well-being

- Reduces the effect of fatigue and tiredness caused by stress

- Reduce your aches and pains felt in the body that may be due to increased muscle tension

- Healthier adrenal system and blood pressure

- Your baby will gain a more relaxed mum and enjoy the benefits of less physical tension in the body

- Reduction of pain and the intensity of contractions during labour.

Featured

22 Jan 2023

If you are seeking a new way to transform yourself this year then look out for the next Exhale newsletter about our new transformation course – Getting your Life Back. The course is dedicated to a recipe of personal exploration and supporting you in ways that make slow, steady transformational shifts and mindset changes to living a meaningful life. More details to follow.

22 Jan 2023

8 Jan 2023

The Power of Gratitude

8 Jan 2023

We hear the word gratitude so much. You may have heard "Gratitude is a powerful catalyst for happiness" or "Gratitude turns what we have into enough"

Have you ever wondered why gratitude is so important? And how do you practice gratitude and even go to the next level of making it part of your daily practice?

Let's first explore what gratitude really means?

8 Jan 2023

26 Jan 2022

Yoga for every shape and size

26 Jan 2022

Stretch the mindful way

Yin Yoga or Restorative Yoga is an excellent start to learning about stretching your body in a slow-paced style of yoga. Its a style of yoga that supports any person shape and size.

Restorative yoga can be a gateway to filling your mind and body into a relaxed state. This is a powerful way to learn how to become more mindful and reduce stress.

If you are interested in the physical practice of yoga, you will enjoy the gentle way of bringing more flexibility into your body.

You will gain inner peace and revive your spirit.

Come and join us on Monday evenings or Sunday afternoons for a treat.

26 Jan 2022

6 Jan 2022

Commitment to COVID safety to you and your family

6 Jan 2022

I want to extend my heartfelt thank you to each of you who have continued to support Exhale Yoga through these trying and difficult times.

Exhale Yoga is a place of wellness, and your health and wellbeing remain paramount, and so is our commitment to COVID safety.

In our world today, we are witnessing high variability of COVID-19. We are committed to meeting the advice and restrictions of our government, both Federal and State, to minimise risks.

As you know, the public health information and industry restrictions are constantly changing across Australia.

We remain vigilant to keep up to date and follow the critical information and requirements to protect ourselves and those around us.

To prepare for your next yoga class, please take some time to familiarise yourself with the changes.

Classes are only open to fully vaccinated participants. If you have an exemption from vaccination, please provide your medical certificate stating exemption from vaccination to your Exhale Yoga teacher.

Please ensure that your Exhale Yoga teacher has sighted your certificate before attending the class. Your teacher will update your information on Mindbody as vaccinated.

Our state government has set space allocation of 1 person per 4 sqm, restricting the number of members allowed in our space. Therefore, our maximum number is nine members indoors.

Capacity limits imposed on our classes Please book online to ensure you can attend the class. The maximum number of participants in each class is ten, including the teacher.

Distance spacing between each person – 1.5 metres between members

Masks are required as you enter the studio. While you are exercising, you may choose to remove your mask. If the mask impedes the delivery of instructions for the teacher, they may remove their mask.

QR code apps – Please scan the code on arrival.

Please use our hand sanitiser on entry to remove bacteria and some viruses from your hands.

We highly recommend that all members bring their props and mats to the class. If you use Exhale Yoga’s props, please disinfect them after the class.

Please bring a towel to each class. If you choose to use the studio bolsters or blankets, you will need to use your towel to place them over the studio bolsters.

6 Jan 2022